There are various ways you can do to help lose weight. Having a healthy diet and reducing calories is the safest and most practical way. Figuring out how many calories your body needs and which should be reduced can be confusing and difficult to calculate. There are a variety of equations, estimates and graphs that can help you calculate the calorie level for your weight loss. In addition to using a calculator or graph on the internet, there are equations you can use to determine a specific calorie target for your body.
Part 1 of 2: Calculate Your Calorie Needs
Step 1. Calculate your Basal Metabolic Rate (BMR)
Your BMR will show you how many calories your body needs to function properly if you spend all day doing nothing. BMR is also known as your metabolic rate or body metabolism.
- Your body burns calories just to fulfill survival processes such as breathing, digesting food, repairing and developing tissues and circulating blood.
- You'll use the results from the BMR equation to figure out how many calories you need to lose or maintain your weight.
- Use the following equation for men: 66, 47 + (13.7 * weight [kg]) + (5 * height [cm]) - (6.8 * age [years])
- Use the following equation for women: 655, 1 + (9.6 * weight [kg]) + (1.8 * height [cm]) - (4, 7 * age [years])
Step 2. Calculate your activity level
In addition to calories for the body to carry out its important functions, you must also take into account the calories burned through daily activities. Once you know your BMR, multiply your BMR by the activity factor that suits you:
- If you just sit all the time (little or no exercise): BMR x 1.2
- If you are moderately active (exercise/light exercise 1-3 days/week): BMR x 1,375
- If you are quite active (exercise/exercise is enough 3-5 days/week): BMR x 1.55
- If you are very active (training/hard exercise 6-7 days a week): BMR x 1,725
- If you are extra active (very hard exercise/sports and physical work or exercise that is 2x more strenuous): BMR x 1.9
- For example, a 19 year old girl who is 5'5" tall and weighs 59 kg will enter her data into a calculator and find that her BMR is 1366, 8 calories. After that, because she is quite active, exercise 3-5 days every day. per week, he would multiply 1,366, 8 by 1.55, and get 2,118.5 calories, which is the average number of calories burned each day.
Step 3. Calculate your total calorie needs for weight loss
In order to successfully lose 1/2 kg of fat per week, you need to reduce by 3500 calories in a week.
- Reducing about 500 calories per day will result in a reduction of as much as 3500 calories in a week.
- Don't aim to lose more than 1 kg per week. If you're losing weight just by dieting, you'll need to cut 500 calories a day to lose 1/2 pound in a week. If you really push and want to lose 1 kg in a week, you need to reduce 1000 calories every day.
- Strive to lose calories by reducing the portion you eat in addition to burning calories through physical activity. This combination usually results in the most effective weight loss.
Part 2 of 2: Using Calorie Calculation to Manage Your Weight
Step 1. Monitor how many calories you eat each day
It can be very useful to monitor how many calories you are eating at the beginning of your efforts to lose weight.
- Keep a food journal or use an online calculator to help you figure out how many calories you're currently consuming.
- Compare the calorie count with your calculation and the BMR adjusted for your activity level. If the numbers aren't even close, it may be easier to start your diet by consuming your daily calorie count based on your calculations.
- It may be difficult to consume a number of calories per day that is much lower than usual. Reduce little by little and start by adjusting your diet following a BMR that has been adjusted to your activity level.
Step 2. The calories consumed should not be less than your calculated BMR
Consistently limiting your daily calorie intake so that it's lower than your BMR is a bad idea. When your body doesn't get enough calories each day to support its main functions, your body starts burning muscle to produce energy.
- Diets with very low calorie counts are usually not considered safe or appropriate for weight loss. This method is not flexible enough for you to be able to consume protein, vitamins, and minerals that are important in sufficient quantities for your health.
- Try to keep eating at least 1200 calories each day. This amount is usually still recommended as the lowest daily calorie intake.
Step 3. Keep a food journal
Consider keeping a journal that lists all the foods you eat as well as the number of calories per serving and the number of servings. Research shows that people who keep track of their food regularly stay on their diet plan longer and are more successful at losing weight.
- Do a search online for free-based apps or websites that allow you to enter information about what you eat – some of which can even calculate the calories for you.
- You'll eat less and feel more responsible for your own health simply by knowing how many calories you actually consume each day. Be careful not to always put all the food in your mouth so it will be easier for you to stick to the diet.
Step 4. Weigh yourself regularly
Another important part of losing weight is monitoring your weight and overall progress.
- Studies have shown that those who diet and weigh regularly are more successful in the long term than those who do not monitor their weight.
- Weigh yourself about 1-2 times per week. Try to weigh at the same time while wearing the same clothes to get the most accurate developmental data.
- If you are unable to lose weight, reevaluate your total calorie intake. Maybe you need to cut calories even more or try more accurate note-taking in keeping your food journal.